Protein is an essential nutrient that strengthens the immune system, repairs and makes healthy tissue and forms hormones and enzymes, according to the Academy of Nutrition and Dietetics. The United States Department of Agriculture's, protein food group has many choices that can add protein to your diet. You can eat plant-based or animal-based proteins as well as dairy products and soy that contain protein. Avoid processed protein foods that contain high fat and added sodium like bacon and cold cuts.

Seafood

Finfish like salmon provides 24 grams of protein in a 3-ounce serving and trout has 20 grams of protein in 3 ounces. These fish also have omega-3 fatty acids, which make them a good meal choice. The USDA recommends eating seafood twice per week as one of your protein foods. You can incorporate seafood into your daily diet by preparing a sandwich with canned tuna or salmon for lunch and serving grilled trout or haddock for an evening meal during the week. Three ounces of tuna have 26 grams of protein, while haddock has 21 grams of protein in a 3-ounce serving.

Meat

Choose lean meats and trim fat around the edges of the meat. When buying ground beef for a meal, read the label and choose 90-percent lean beef, which gives you 7 grams of protein in every ounce. Beef, pork, lamb and veal have a variety of cuts that you can use for roasts, grilling and sandwiches and each ounce of these meats provides 7 grams of protein.

Poultry

Poultry includes chicken, turkey, duck and goose. When you prepare poultry, remove the skin because this is where most of the fat resides. Chicken and turkey are low in fat and an inexpensive way to add about 27 grams of protein to your diet for each 3-ounce serving. You can roast a chicken or a turkey for dinner one night and use the leftovers for sandwiches or salads for lunches. Add cooked poultry to a breakfast omelet for a morning energy boost.

Nuts and Seeds

Almonds add 6 grams of protein per 1-ounce serving and peanuts add 7 grams of protein per 1-ounce serving. Pistachios are healthy protein sources with about 6 grams per ounce, as well as 1/4 cup of either pumpkin seeds or sunflower seeds that have 6 grams of protein. You can add nuts and seeds to breakfast cereal, yogurt and dried fruit to eat throughout the day. Peanut butter or almond butter has 8 grams of protein in 2 tablespoons, so spreading it on whole-wheat bread makes a protein-packed lunch. Use nut butters as spreads on carrots and celery.

Dairy

Eating 1 cup of yogurt for dessert, breakfast or a snacks adds 8 grams of protein to your diet. Use yogurt for dipping fruits and vegetables, for meat sauces and for making smoothies. All types of cheese contain protein that can complement any meal and 1 ounce of cheese has 7 grams of protein. Cheese and crackers are a convenient snack, a cheese omelet is nutritious for breakfast or dinner and you can add grated cheese to poultry, meat, seafood or pasta.

Soy

Tofu and tempeh are products made from soybeans that give you 20 grams of protein in a 1/2-cup serving. You can prepare breakfast sandwiches with veggie burgers and soy cheese or spread tofu on toast. Use soy milk to make a protein smoothie or for baking muffins, cookies and breads. Soy milk provides 7 to 10 grams of protein in each cup. Prepare a dip using tofu or tempeh and serve it as an appetizer with whole-grain crackers and sliced vegetables.

Beans

Kidney beans, navy pea beans, lentils, black beans and chickpeas are just a few of the beans that provide 7 to 10 grams of protein for every 4 ounces or 1/4 cup. Prepare chili recipes or lentil soups using beans or grind them into a paste for spreading on whole-grain bread or crackers. Baked beans and low-fat ham make a protein-enriched combination for dinner. Use canned kidney beans or black beans in salads for lunchtime.

Daily Amount

The daily amount of protein you need depends upon your level of physical exercise, age and gender. The USDA bases the following calculations upon a person who is moderately active. Children from 2 to 3 years old should eat about 2 ounces or 13 grams of protein each day, while children 4 to 8 years old should eat 4 ounces or 19 grams of protein daily, according to the USDA. Girls from 9 to 18 years old should eat 5 ounces or 46 grams of protein daily while boys from 9 to 13 years old should eat 34 grams. Boys over 14 years old should eat 6 1/2 ounces or 52 grams of protein daily. Recommended protein for women up to 30 years old is 5 1/2 ounces or approximately 46 grams and women over 30 should eat 5 ounces or 46 to 48 grams of protein. Men under 31 years old should eat 6 1/2 ounces or 56 grams of protein and men from 31 years old to 50 years old should eat 6 ounces of protein or 54 to 56 grams. The USDA recommends 5 1/2 ounces of protein for men over 50 years old or approximately 46 grams. Women over 50 years old should eat 5 1/2 ounces of protein or 46 grams.

About the Author

Karen Curley has more than 18 years experience in health and nutrition, specializing in healthy food choices for families. She received USDA certification in food components, nutrient sources, food groups and infant/child nutrition, and holds a B.A. in English from the University of Massachusetts. Curley is also an avid gardener, home renovator, Collie breeder, dog groomer and dog trainer.